Pasta dishes have long been very popular! Especially if these are dishes from Italian cuisine, and even with minced meat, salmon, spinach! The choice of ordinary recipes is so huge that your eyes just run wild and you want to cook everything at once. But what about the fact that many nutritionists and nutritionists advise giving up flour dishes during a diet? Don’t worry, we’ll tell you which paste can be used on pp and which can’t! And most importantly, we will provide you with a lot of healthy and tasty pp recipes!
Is it possible to have pasta with proper nutrition and diet?
Pasta is bad for your figure! This is precisely the statement that could often be heard from many people losing weight in the past. Fashionable diets advised giving up all flour products, and pasta was considered a real sacrilege during pp. How correct and relevant is this today?
The days of pasta made from regular flour are long gone.
If, when you mention the word pasta, a picture of huge, swollen and boiled pasta pops up in your memory, then we must disappoint you. The era of glory of this super dish is long gone.
Today, anyone can buy excellent pasta made from durum wheat, which perfectly satisfies hunger and is ideal for proper nutrition. Moreover, modern diets not only allow, but also recommend including pp paste in your diet as a source of slow carbohydrates.
What about calories, you ask? Everything is good here too! 100 grams of dry product contains about 330 calories, about the same as in any cereal. But don't worry, you won't even need that much paste. For an average portion, only 200 grams of already boiled pasta will be enough for you; 100 grams of the finished dish contains only about 100 calories!
So why did we think for so long that low-calorie pasta was something unattainable? Another secret is dietary preparation. What have you eaten pasta with before? With a huge amount of butter, rich gravy, a piece of fried meat or a store-bought sausage? Or maybe you also liked to generously pour mayonnaise or other sauce over pasta? This is how empty calories accumulated, which made this dish unhealthy and high in calories.
PP paste is prepared completely differently! And here are the main secrets:
- pp pasta implies the use of durum wheat pasta exclusively.
- if you use meat, it should be chicken or turkey. Fillet is even better; it contains very few calories but a lot of protein.
- store-bought sauces are not suitable for making pp pasta. You must prepare all sauces yourself according to the recipes.
- When preparing pp paste, it is good to use seafood products; they contain a lot of protein, but few calories.
- Instead of fatty cheeses, we use hard cheeses with a low fat content, no more than 20%.
Pasta diet for weight loss
When losing weight, durum pasta can be included in the diet not only as an additional ingredient, but also as its main component. It is important to follow the rules of nutrition and remember that you should not expect rapid weight loss. Judging by the reviews, if you follow all the instructions, you can lose about 5 kg in a month. The dishes can be changed at your discretion: for example, for dinner you can cook not pasta with vegetables, but a casserole. An approximate pasta diet is described in detail in the table below:
| Diet day | Breakfast | Lunch | Dinner | Afternoon snack | Dinner |
| First | Coffee or tea without sugar, fruit. | A glass of grapefruit juice. | Boiled or grilled meat, stewed vegetables (spinach, chard). | A glass of citrus juice (lemon, grapefruit, orange). | Pasta with vegetables. |
| Second | A piece of dried bread, sugar-free marmalade, nettle tea. | A glass of fruit juice without sugar. | Steamed or oven-baked fish, boiled vegetables. | A glass of fruit juice without sugar. | Brown rice with zucchini, boiled vegetables. |
| Third | Fresh fruit, coffee or tea. | Fruit juice without sugar. | Steamed vegetables, a few slices of low-fat cheese. | A glass of fruit juice without sugar. | Pasta salad with raw or cooked vegetables. |
| Fourth | A piece of dried bread, sugar-free marmalade, nettle tea. | A glass of fruit juice without sugar. | Grilled pork (veal, lamb), boiled vegetables. | A glass of fruit juice without sugar. | Pasta with green peas, vegetables cooked in the oven. |
| Fifth | A cup of coffee or tea, raw fruit. | A glass of fruit juice without sugar. | Fish baked in the oven and foil, steamed vegetables. | A glass of fruit juice without sugar. | Noodle soup with legumes (peas, beans or lentils), baked vegetables. |
| Sixth | A piece of dried bread, sugar-free marmalade, nettle tea. | A glass of fruit juice without sugar. | Oven-baked meat (hare, turkey, chicken), boiled vegetables. | A glass of fruit juice without sugar. | Dietary pasta with bell pepper, steamed vegetables. |
| Seventh | A cup of coffee or tea, raw fruit. | A glass of fruit juice without sugar. | 2 hard-boiled eggs, baked vegetables. | A glass of fruit juice without sugar. | Vegetarian pizza of mushrooms and vegetables (slice), baked vegetables. |
What to eat with
100 g of product contains 30% of the daily requirement of vitamins, fats, proteins and carbohydrates. A diet that includes pasta can be beneficial for diabetes and cardiovascular diseases. So what can you eat pasta with if you want to lose weight? Only with low-calorie foods. Eating fatty sauces and dressings will ruin all your efforts. It is worth combining pasta with low-fat fermented milk products, lean meat, rice, cheese, and fish. Ideal ingredients include:
- broccoli;
- green pea;
- garlic clove;
- spinach;
- tomatoes;
- carrot;
- green string beans.
How to cook properly
To ensure that the product does not lose its beneficial properties and does not stick together to a pulp, you need to know how to prepare it correctly and in a dietary manner. Italians consider undercooked pasta to be the ideal state of readiness, otherwise it sounds like “al dente”. This means that they should be soft on the outside, but elastic on the inside. This state can be achieved by following the recipe below:
- The amount of water that needs to be poured into the pan is measured as follows: take 1 liter per 100 g.
- Place on medium heat and bring to a boil.
- When it boils, add a pinch of salt, a small amount of extra virgin olive oil and add the products.
- It is necessary to stir the pasta all the time, especially in the first 2-3 minutes.
- After 8 minutes, the dish is seasoned with herbs.
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PP pasta with chicken
Dietary pasta that can be prepared for dinner. You will need these ingredients:
- 200 grams of boiled pasta.
- 3-4 small broccoli florets. Cut into pieces.
- 100 grams of chicken fillet. Cut into pieces.
- Salt and spices to taste.
- 1 teaspoon olive oil.
Fry the meat and add a little water, spices, and broccoli. Simmer everything under the lid until the chicken is completely cooked. Then we send the boiled pasta there, mix everything and serve. Sprinkle with cheese.
How to cook and eat
To prevent pasta from harming your figure, you need to know how to cook and eat it correctly.
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How to cook properly
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- For cooking, use only a thick-walled pan.
- In order for pasta to retain maximum nutrients, it must be boiled until half-cooked - al dente.
- The cooking time after boiling depends on the shape of the product and the manufacturer's instructions.
- For 100 g of pasta - 1 liter of water.
- Throw only into boiling water.
- It is not advisable to use salt when losing weight. If you can’t do without this, then do it before adding the pasta to the water.
- To avoid sticking during cooking, stir constantly.
- Cook without a lid.
- Do not rinse under running water. Just drain it in a colander.
- Use only fresh, do not save for tomorrow.
When is the best time to eat
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Many people like to cook them for dinner as a side dish for meat dishes. When losing weight, you should forget about this habit. Due to their high calorie content and prolonged digestion, there is a risk that in the evening they will be used to form a layer of fat that you don’t need. The ideal time to use is in the morning: it will help you wake up, lift your spirits, and give you a boost of energy. And most importantly, they will be used to generate the necessary energy, and will not be stored in reserve. It is acceptable to include them in lunch.
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What to combine with
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- With seafood;
- vegetables: tomatoes, eggplants, broccoli, zucchini;
- cutlets, meatballs and other minced meat products (taking into account the process of losing weight, it should be low-fat);
- mushrooms;
- with cheese (hard varieties) - tasty, but high in calories, so don’t get carried away with this dish when losing weight;
- greens: spinach, basil;
- aromatic herbs.
What doesn't go with
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- With alcohol;
- bread;
- sweets;
- fish;
- cereals;
- pasta with meat is not the best combination in terms of dietary nutrition, although it is possible with minced meat;
- unhealthy, fatty and high-calorie foods.
What should be the serving size per person?
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Most manufacturers indicate on the packaging that a serving of pasta for 1 person is 75-85 g. At the same time, do not forget about losing weight, which means you can take a smaller volume.
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Did you know that... Gogol was not only a great writer, but also an excellent cook? Moreover, his signature dish was precisely pasta, for the recipe of which he specially traveled to Italy.
PP pasta with shrimp
Do you like shrimp? Then be sure to try spaghetti with shrimp pp. You will need these ingredients:
- 180 grams of boiled spaghetti.
- 80 grams of shrimp. They must first be boiled in hot water.
- half an onion. Finely chop.
- 200 grams of broccoli. Cut into pieces.
- 10 grams of butter.
- salt and pepper.
- spices Italian herbs.
Fry the onion in butter and add the broccoli. Simmer over low heat until fully cooked. You can add a little water. Then we put shrimp there, add spices and at the very end add pasta. The KBZHU of such a serving is about 420 calories.
Photo: @kbaveragefood
Will you get better from the “correct” spaghetti or not?
When deciding to include durum wheat pasta dishes, it is important to carefully consider sauces and other accompaniments.
Eating exclusively, for example, boiled “proper” spaghetti without fatty Bolognese, carbonara and so on sauces, is impossible to gain weight.
Complex carbohydrates, namely the insulin released due to them, in combination with fats, contained in high concentrations in gravies and sauces, provoke an increase in fat in the thighs, sides and abdomen.
By correctly differentiating the intake of carbohydrates and fats into the body, a person who dreams of an ideal figure will be able to minimize the number of calories by reducing the frequency of meals. Satiety maintained over an extended period is due to the long time it takes the body to digest complex carbohydrates.
PP pasta with chicken and mushrooms in creamy sauce
For the festive table, you can make pp pasta in pp sauce. You will need these ingredients:
- 200 grams of boiled pasta.
- 80 grams of chicken fillet, cut into pieces.
- 5-6 champignons. We wash, clean, cut.
- 10 grams of butter.
For pp sauce:
2 tablespoons of natural yogurt + Italian herbs to taste.
Fry the chicken in a frying pan, then add the champignons. Add yogurt with spices, reduce heat and simmer until meat is completely cooked. You can add a little water. Then put the prepared pasta there and mix everything.
Photo: @il_cibonauta
Dukan dietary pasta recipe
Is it possible to include this dish in your diet if you are following the Dukan Diet? Can! If you cook the pasta yourself. So what will you need?
- corn starch. We only need 6 tablespoons. This will be a substitute for regular flour.
- 2 eggs. We only need yolks.
- a pinch of salt.
Mix all ingredients and knead into a tight dough. Roll out, cut into desired pieces and dry in the oven.
Now let's start preparing our dish:
- 200 grams of Dukan boiled pasta.
- 100 grams of chicken fillet, cut into pieces.
- half a bell pepper.
- 2 spoons of soy sauce.
- Spices.
- Olive oil.
Fry the chicken, then add pepper, spices and soy sauce. Simmer over medium heat. At the end, add Dukan paste.
Photo: @cafes.urmia
Nutrition specifics
Dietary nutrition is a specific diet, each product in which is assessed from the standpoint of calorie content and the balance of proteins, fats and carbohydrates. A diet may be a temporary nutrition plan, but nothing prohibits you from following it every day.
Proper nutrition has 2 goals - aesthetic and physiological. The first is related to adjusting your appearance and losing weight. The second enhances the result of the first, ensuring normal metabolism and smooth functioning of all organs.
Each diet must be assessed according to its compliance with these goals: if there is an inflection in a certain direction, there will be little benefit from such a nutritional system.
Even those who have never followed a diet know one of the golden rules of losing weight: all flour is evil and harmful! The idea is only half true. Of course, it is not recommended to overuse flour dishes, since these are mostly fast carbohydrates that give short-term saturation.
But if you find products made from the right flour, you can include them in your diet without fear. For example, regular wheat flour is harmful, but whole grain flour is healthy, as it is enriched with fiber and complex carbohydrates.
Pasta Bolognese - pp recipe
Can't deny yourself the pleasure of eating Bolognese? Then let it be spaghetti with bolognese. We have an excellent low-calorie recipe for meat sauce that can be included in your diet menu.
What you will need:
- 150 grams of minced chicken. It is better to prepare it yourself, as store-bought may contain fat.
- half an onion. Finely chop.
- 1 small tomato. Remove the skin and grind in a blender.
- half a pepper. We cut it finely.
- 1 small carrot. Grate on a fine grater.
- 1 tablespoon of tomato paste + 75 ml of water. Mix.
- 75 ml plain water.
- Spices to taste.
- 1 tablespoon olive oil.
Fry the onions and carrots, then add the minced meat and cook until golden brown. Add pasta water, pepper and tomato. Don't forget the spices. Simmer over low heat. Add 200 grams of boiled spaghetti to the prepared sauce.
Which varieties and brands to choose
As mentioned above, it is allowed to consume pasta made from durum wheat in dietary nutrition. But how to distinguish them from soft ones? This is a rather difficult question, because they are almost identical in appearance and taste, and only laboratory examination can sort them out. Therefore, the only way out is to believe what the manufacturers indicate on the packaging. The following symbols can be found on it:
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- group A (there is the highest, I and II grades) - from durum wheat varieties, these are the ones that should be purchased for the dietary diet;
- group B - from soft wheat varieties;
- group B (there is the highest and first grade) - made from wheat baking flour, the most harmful and low-quality of all.
Let's take a closer look at which brands offer a quality dietary product.
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Shebekinsky (Russia)
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Group A. The brand has many advantages: high protein content (13.6%), low prices, wide range.
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Gallina Blanca (Spain)
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Group A. High protein content (13.4%), absence of impurities and a wide range make this brand very popular.
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VkusVill (Russia)
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Group A. They contain 7% admixture of soft flour (this is a minus) and quite a lot of protein, 13.1% (this is a plus). Promoted as a natural product without chemical additives.
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Makfa (Russia)
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Group A. They contain a small amount of impurities, which, according to standards, should not be present in durum wheat pasta. But they have a lot of protein (14.2%).
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Genuss Pur (Germany)
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Group A. They contain too little fiber, so don’t expect long-term satiety after them. But there is a lot of protein (13.6%).
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Maltagliati (Italy)
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Group A. They do not contain much protein (11.8%). The multi-colored pasta of this brand is made from natural dyes - spinach and tomatoes.
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PastaZara (Italy)
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Group A. Contains 3% soft flour and not much protein (10.7%). Just like the Maltagliati brand, multi-colored pasta does not contain chemical dyes - only natural ones, so there is no need to be afraid to include them in your diet.
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Barilla (Italy)
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Group A. Barilla is one of the most popular brands in the world. Excellent taste, wide range, reasonable prices ensure their high demand. Although they do not contain as much protein as pasta of the same Russian brands (11.8%).
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Alce Nero (Italy)
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Group A. They do not contain as much fiber as indicated on the package. The brand has a line of bio-pasta with nettles, but don’t be fooled: they contain too little plant extract to have any beneficial effect on the body. There is also not as much protein in them as we would like (10.8%).
Pasta with seafood pp
How to make pp pasta a protein dish? Make it with seafood, we suggest using mussels! So, you will need the following products:
- 200 grams boiled pasta
- 200 grams of fresh frozen mussels.
- 1 tablespoon olive oil.
- 1 tablespoon soy sauce.
Place mussels in a frying pan and place on low heat. The seafood will defrost. You can drain the water during the process. Then add oil and fry for 1 minute. Add soy sauce, your favorite spices and simmer for exactly 3 minutes. Add pasta to cooked mussels.
Photo: @rachelquenzer
Pasta carbonara - recipe here
Culinary subtleties
The recipes listed are a small, just a tiny part of the total stock of pasta dishes. They are universal. They can quickly feed all family members or surprise guests. Delicious hot food is guaranteed to be appreciated by everyone. If you apply simple rules and secrets in practice, the dish will become even better. Basic tips on how to cook quickly and heartily:
- To avoid excess oil in the dish, it is better to purchase a bottle with a spray bottle and pour it there. The spray is used very sparingly. They spray the pan and the finished pasta with it to prevent them from sticking together.
- For the children's menu, you can use unusually shaped pasta or colored options. Just be sure to ensure that the dyes are natural.
- If you have chicken or turkey on the menu, soak the meat in cold salted water for half an hour before cooking. This will ensure the dish is juicy.
- Pine nuts and sun-dried tomatoes go well with any pasta.
PP pasta with squid
Do you like squid? This pp pasta recipe will not leave you indifferent! Plus, everything is incredibly easy to prepare!
- 1 squid carcass. Cut into rings.
For the special sauce, take the following ingredients:
- 1 tbsp. l. soy sauce+½ tsp. honey + a little dry ginger.
Prepare the sauce and marinate the squid in it.
Fry the garlic in 1 teaspoon of olive oil, then add the marinated squid. Close the lid and simmer for 10 minutes. At the end, add 200 grams of boiled pasta and mix. You can sprinkle with herbs.
Calorie table for pasta
To correctly create a diet for weight loss and not go overboard with your daily calorie intake, refer to this table. Don’t forget that most items are dry pasta and when cooked, their calorie content is almost halved.
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Are you planning to lose weight in the near future? Believe me: this is not a reason to give up your favorite pasta. If you choose the right pasta and prepare it correctly, it will not cause you to gain excess weight, but will help you lose it.
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1. Spaghetti with mushroom sauce
